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Mediterranean Quinoa Salad with Arugula, Avocado

June 17, 2017 By Richa 12 Comments

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Mediterranean Quinoa Salad with Arugula, Avocado and Lemon Oregano Olive oil dressing. Lemon Garlic Dressing brightens up this Summery Quinoa Salad. Perfect to make ahead and serve at Picnics. Vegan Gluten-free, Nut-free Soy-free Recipe.

Vegan Mediterranean Quinoa Salad with Arugula, Avocado and Lemon Oregano Olive oil dressing. The Lemon Garlic Dressing brightens up this Summery Quinoa Salad. Perfect to make ahead and serve at Picnics. Vegan Gluten-free, Nut-free Soy-free Recipe | VeganRicha.com

This Salad hits all the Summery notes. Crisp Arugula, juicy Cherry tomatoes, Avocado, fluffy Quinoa all dressed in a refreshing Lemon Garlic olive oil dressing. Simple ingredients, incredible together. 

The salad comes together quickly and also stays crisp for upto 4 days. For longer life, keep the dressing separate. Add other ingredients such as chickpeas or toasted nuts to make into a meal, cucumber, zucchini, other greems for variation. 

Mediterranean Quinoa Salad with Arugula, Avocado and Lemon Oregano Olive oil dressing. The Mediterranean Lemon Oregano Dressing brightens up this Summery Quinoa Salad. Perfect to make ahead and serve at Picnics. Vegan Gluten-free, Nut-free Soy-free Recipe | VeganRicha.com

Vegan Mediterranean Quinoa Salad with Arugula, Avocado and Lemon Oregano Olive oil dressing. The Lemon Garlic Dressing brightens up this Summery Quinoa Salad. Perfect to make ahead and serve at Picnics. #Vegan #Glutenfree #Nutfree #Soyfree #Recipe #veganricha | VeganRicha.com

The Dressing is inspired by the dressing on the salads and sandwiches I have eaten over the years at Mediterranean joints. I also use it on my Avocado Pear Bagel. Its perfect on many veggies and fruits. 

More Salads from the blog

  • Crunchy Vegan Asian Salad With Baked Tofu & Garlic Soy Maple Dressing GF – This baked tofu is perfect on many salads
  • Curried Sweet Potato Lentil Salad GF. A favorite
  • Chopped cucumber Onion tomato Salad- Kachumber Salad GF Light
  • Firecracker Chickpea Salad with Thai peanut dressing GF So filling
  • Southwestern Pasta Black Bean Salad. a Picnic staple

Make this Salad your own! Let me know how it turned out.

Mediterranean Quinoa Salad with Arugula, Avocado and Lemon Oregano Olive oil dressing. The Mediterranean Lemon Oregano Dressing brightens up this Summery Quinoa Salad. Perfect to make ahead and serve at Picnics. Vegan Gluten-free, Nut-free Soy-free Recipe | VeganRicha.com

Print Recipe
5 from 4 votes

Mediterranean Quinoa Salad with Arugula, Avocado

Mediterranean Quinoa Salad with Arugula, Avocado and Lemon Oregano Olive oil dressing. The Mediterranean Lemon Garlic Dressing brightens up this Summery Quinoa Salad. Perfect to make ahead and serve at Picnics. Vegan Gluten-free, Nut-free Soy-free Recipe.
Course: Salad
Cuisine: Glutenfree, Mediterranean, Vegan
Servings: 4
Calories: 262kcal
Author: Vegan Richa

Ingredients

Dressing:

  • 1 large clove garlic pressed or minced
  • 1/2 tsp (0.5 tsp) garlic powder
  • 1/4 tsp (0.25 tsp) or more black pepper
  • 1/2 tsp (0.5 tsp) dried oregano or parsley
  • 3 tbsp really good extra virgin olive oil
  • 2 tbsp or more lemon juice
  • 1/4 tsp (0.25 tsp) salt
  • 1/4 tsp (0.25 tsp) maple or sugar optional

Salad:

  • 1/2 cup (85 g) uncooked quinoa or use 1 1/2 cups cooked fluffed quinoa
  • 3 to 4 oz (2 to 4 oz) baby arugula
  • 1 cup (5.26 oz) cherry tomatoes halved
  • 1 ripe avocado cubed small
  • salt black pepper

Other additions for variation:

  • Cucumber sliced or chopped ,sliced kalamata olives, Pear, chopped, Cooked Chickpeas, toasted nuts(pine, cashews) or toasted sunflower seeds

Instructions

  • Make the dressing by mixing everything vigorously. in a bowl and set aside.
  • Cook the quinoa: Rinse the 1/2 cup quinoa really well then combine in a saucepan with 1 1/4 cup of water, 1/4 tsp salt and 1/4 tsp dried oregano. Bring to a boil over medium heat. Once boiling, lower the heat to low, cover and cook for 13 to 15 mins. Let it sit covered for another 5 mins, then fluff and use.
  • Assemble the salad: In a large bowl, add the cooled quinoa, arugula, and cherry tomatoes and mix with dressing. Add the avocado and lightly toss. Add salt and pepper. Taste and adjust the overall flavor by adding more salt, lemon or pepper. I generally add a good dash of freshly ground black pepper. Serve or Store refrigerated for upto 4 days
  • To make ahead: Keep the dressing separate, toss when ready to serve.

Nutrition

Nutrition Facts
Mediterranean Quinoa Salad with Arugula, Avocado
Amount Per Serving
Calories 262 Calories from Fat 171
% Daily Value*
Fat 19g29%
Saturated Fat 2g13%
Sodium 154mg7%
Potassium 444mg13%
Carbohydrates 20g7%
Fiber 5g21%
Sugar 1g1%
Protein 4g8%
Vitamin A 255IU5%
Vitamin C 16.7mg20%
Calcium 20mg2%
Iron 1.6mg9%
* Percent Daily Values are based on a 2000 calorie diet.

Mediterranean Quinoa Salad with Arugula, Avocado and Lemon Oregano Olive oil dressing. The Mediterranean Lemon Oregano Dressing brightens up this Summery Quinoa Salad. Perfect to make ahead and serve at Picnics. Vegan Gluten-free, Nut-free Soy-free Recipe | VeganRicha.com

Filed Under: gluten free, salad, soy free Tagged With: vegan



⭐️⭐️⭐️⭐️ If you Love the Recipe, Please consider rating it using stars in comments! It helps readers and helps more people find the recipe online! I love hearing from you all! ⭐⭐⭐⭐

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  1. Emily says

    June 19, 2017 at 11:04 pm

    5 stars
    We added some chickpeas and made this into a Summer Meal. The Dressing is amazing!

    Reply
    • Richa says

      June 20, 2017 at 11:05 am

      Awesome!

      Reply
  2. Rita says

    June 20, 2017 at 12:56 pm

    Dear Richa,

    Many Thanks for the wonderful recipes.

    I am seriously considering going vegan..although at present am total vegetarian no eggs etc. i do have dairy products and would like to give these up as well.
    There are not many places here in Centurion, South Africa that sell vegan products. at least I don’t know of them yet.
    Any advise about how to go about it will be most highly appreciated.
    Thank you and God bless.
    I love cheese and paneer etc.. how do we substitute them, is there a certain brand I should be looking out for?

    Reply
    • Richa says

      June 21, 2017 at 4:11 pm

      Hi Rita, That is great that you are thinking of transitioning. Maybe take each recipe or item at a time and find a substitute for it, or find a recipe to make it from scratch. So for eg, for cheesy sauces like in mac and cheese, you can look for vegan mac cheese options in stores or use the mac and cheese recipes on the blog to make the sauce that you like. I use cashews to make the sauce. http://www.veganricha.com/?s=mac+cheese

      For other things such as paneer, you can substitute firm tofu or make your own. i have an almond based paneer recipe in my first book. sometimes i also use kite hill brand original almond cheese as a substitute. Hope this helps!

      Reply
  3. Sher Schwartz says

    June 21, 2017 at 10:38 am

    5 stars
    So, we have 5 musicians staying with us, and I made this said last night for the group. I added kalamata olives and fresh orange mint and oregano from my herb garden. I made the dressing 3 hours early and left the dressing in the fridge to meld the flavors. I used red quinoa. The arugula is essential, over regular greens, in my mind because it provides that nice bite alongside the quinoa. I think this dish would be wonderful with chickpeas. I also served this with asiago artisan bread. We are not vegan, but I make many vegan meals and am moving more and more in that direction.

    Reply
    • Richa says

      June 21, 2017 at 12:52 pm

      Thats amazing! Yes, i love Arugula in this, but many people dont 🙂 With chickpeas, double the dressing and use more of it so the chickpeas can pick up some flavor. I usually spice up the chickpeas with my shawarma spice blend.

      Reply
  4. Lindsay says

    June 22, 2017 at 11:16 am

    I made this Tuesday night. Topped it with some toasted pine nuts. Delicious, fast and easy for a great week night meal! We love your recipes Richa!

    Reply
    • Richa says

      July 17, 2017 at 10:02 pm

      Perfect!

      Reply
  5. Jennifer says

    July 16, 2017 at 9:22 pm

    5 stars
    I have made this dish twice now, and it is delicious – especially good for dinner on hot summer nights!

    Reply
    • Richa says

      July 17, 2017 at 10:01 pm

      Awesome!

      Reply
  6. Sierra says

    December 18, 2017 at 10:10 am

    5 stars
    Absolutely love this recipe! It is a favorite of mine for meal prepping and one that I rarely get tired of. I definitely enjoy adding cucumber as recommended. 🙂

    Reply
    • Richa says

      December 18, 2017 at 10:16 am

      Awesome!

      Reply

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